Straight Chiropractic

Health

Neck and Shoulder Strengthening Exercises

Liam Ray

Neck and shoulder pain is a common complaint, affecting people of all ages. The good news is, there are many neck and shoulder exercises you can do to help alleviate pain and improve strength.

Neck and Shoulder Strengthening Exercises to Try

Neck Isometrics

Sit or stand tall with your shoulders down and back. Gently push your head back against your hands, using just enough pressure to resist movement. Hold for 5-10 seconds, then release. Repeat 10 times.

Shoulder Circles

Stand with your feet shoulder-width apart and your arms at your sides. Slowly circle your shoulders forward 10 times, then reverse the direction and circle them backward 10 times.

Pendulum Stretch

Stand with good posture and place your hands on your hips. Lean forward slightly, then allow your head and neck to fall toward the floor. Use gravity to help move your head and neck in a circular motion, going as far as is comfortable. After 30 seconds, slowly return to standing.

Doorway Stretch

Stand in a doorway with both arms extended at shoulder height and your forearms parallel to the ground. Step forward with one foot and lean your body forward until you feel a stretch in the front of your shoulders. Hold for 30 seconds, then switch sides and repeat.

Seated Row

Sit on the floor with your legs extended in front of you and a resistance band looped around the soles of your feet. Grasp the ends of the band with your hands, keeping your palms facing each other. Sit up tall and row the band back toward your hips, maintaining good posture throughout. Return to the starting position and repeat.

Prone Row

Lie facing down on an exercise mat with a resistance band looped around your ankles. Grasp the ends of the band with your hands and row the band back toward your hips, keeping your elbows close to your sides. Return to the starting position and repeat.

Reverse Fly

Stand with your feet shoulder-width apart and a resistance band looped around your ankles. Bend forward at the waist, keeping your back flat and your arms hanging down in front of you. Raise your arms out to the sides, maintaining a slight bend in your elbows, then return to the starting position. Repeat.

Bent-Over Lateral Raise

Stand with your feet shoulder-width apart and knees slightly bent. Bend forward at the waist, keeping your back flat and your arms hanging down in front of you. Raise your arms out to the sides, maintaining a slight bend in your elbows, then return to the starting position. Repeat.

Strength training is an important part of any exercise routine. It helps build muscle, prevents injuries, and can even help improve your mood. If you have neck and shoulder pain, strength-training exercises can be a great way to help reduce pain and improve function. 

Neck and shoulder strengthening exercises should be a part of your regular routine. Incorporating a variety of exercises, like the ones listed above, can help you achieve the best results. Strength training is important for overall health and well-being, so make sure to give it a try!

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